ADHD significantly influences one’s ability to achieve restful sleep.
- Individuals with ADHD frequently encounter insomnia and racing thoughts.
- Hyperactive and inattentive symptoms contribute to disrupted sleep.
- Both children and adults with ADHD report various sleep issues, including DSPS.
- Effective strategies can mitigate ADHD-related sleep disturbances.
Attention-deficit/hyperactivity disorder (ADHD) is a complex neurodevelopmental condition that affects both children and adults, leading to behavioural challenges. Symptoms of ADHD are classified into inattentive and hyperactive types, with individuals often experiencing both to varying degrees. Symptoms can include trouble maintaining attention, restlessness, excessive talking, and impulsive actions.
ADHD’s impact on the nervous system extends to sleep, mirroring symptoms common in sleep disorders. This is particularly evident as individuals with ADHD often face difficulty falling asleep, restlessness during nights, and frequent awakenings. It is reported by the Sleep Foundation that those with ADHD tend to sleep less and face challenges in both falling asleep and staying asleep. Moreover, a significant 25 to 50% of individuals with ADHD experience sleep-related problems, which can range from insomnia to other disorders such as narcolepsy, restless leg syndrome, or sleep apnoea.
Circadian rhythm disorders are a notable concern for those with ADHD. The condition can disrupt the internal body clock, leading to Delayed Sleep Phase Syndrome (DSPS). This disorder causes the natural sleep cycle to shift later, making it challenging for individuals to feel sleepy at conventional bedtime hours and often resulting in delayed sleep onset.
An overactive mind is another hurdle for those with ADHD, characterised by racing thoughts that hinder relaxation and sleep readiness. This mental overactivity can catalyse insomnia and exacerbate other sleep disturbances. Combined with DSPS, this results in a conspicuous struggle to achieve restorative sleep.
Hyperfocus is a unique aspect of ADHD, where individuals might concentrate intensely on tasks at night due to fewer distractions. This can lead to prolonged periods of attention where time is lost, potentially leading to late nights and insufficient sleep.
Additionally, sleep-related breathing issues such as snoring and sleep apnoea are common, affecting up to one-third of those with ADHD. These conditions disrupt sleep architecture, leading to insufficient rest and exacerbated ADHD symptoms during the day.
Effective management of sleep for those with ADHD involves a structured approach to bedtime routines. Establishing consistent sleep and wake times aids in regulating the body clock. It is advisable to use technology, such as phone reminders or apps, to prompt the commencement of wind-down activities.
Limiting screen time is crucial as electronic devices can overstimulate and emit light that disrupts melatonin production, the hormone critical for sleep regulation. Implementing a screen-free period at least an hour before sleep is recommended.
Creating a tranquil and comfortable sleep environment is essential. This can involve investing in quality bedding and ensuring the sleep space is dark, cool, and quiet. Small changes like introducing a novel pillow spray or journaling can revitalise a stale routine and enhance sleep preparedness.
While ADHD presents notable challenges to sleep, structured routines and targeted strategies can significantly ameliorate these disturbances.
